Keto And Nail Health: What's The Connection?

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its potential benefits, including weight loss and improved blood sugar control. While the keto diet can have many benefits, it can also cause some temporary side effects, such as the keto flu, which may include fatigue and decreased energy levels. One other side effect that some people experience when starting the keto diet is brittle nails. This can be caused by a variety of factors, including a sudden change in diet, not eating enough healthy carbs, or not drinking enough water. Ensuring adequate intake of vitamins and minerals is necessary to counteract any adverse effects that restrictive diets may have on nail health.

Nutritional deficiencies

A biotin (vitamin B7) deficiency can lead to brittle nails, as it assists in the production of keratin, a protein that constitutes the nail structure. Vitamin B12 is necessary for iron absorption, playing a role in keeping nails strong and preventing discolouration. An iron deficiency can also result in brittle nails, as iron delivers oxygen to nail-growing tissues. A zinc deficiency can lead to white spots on the nails and poor nail growth.

Ensuring a balanced diet rich in these nutrients supports nail health, growth, and repair.

Dietary changes

A well-formulated ketogenic diet, rich in essential nutrients, may promote strong and healthy nails. It provides a significant amount of healthy fats and proteins, which are crucial for nail integrity. Nails are made of protein, so make sure you are consuming enough.

Specific Nutrients

• Protein is the building block for keratin, the primary substance in nails.
• Vitamin D and vitamin B12 are vital for absorbing calcium and maintaining nail strength.
• Biotin (vitamin B7) assists in the production of keratin, a protein that constitutes the nail structure.
• Vitamin B12 is necessary for iron absorption, it plays a role in keeping nails strong and preventing discoloration.
• Iron is crucial for healthy red blood cells, iron delivers oxygen to nail-growing tissues.
• Zinc is critical for protein synthesis, thereby aiding cell division and tissue repair processes.
• Calcium is known for its role in bone health, but it is also important for nails.
• Magnesium assists in protein synthesis and the formation of new nail cells.

Foods to Promote Nail Growth

• Protein-rich foods: Meat, chicken, turkey, and red meats like beef and pork provide high-quality protein. Fish is also an excellent source of protein and omega-3 fatty acids, which contribute to nail health.
• Iron-rich foods: Spinach and legumes like beans are good plant sources. Red meat and organ meats are potent animal sources.
• Vitamin & Mineral-rich foods: Nuts and seeds provide zinc, which supports nail growth. Eggs are a good source of biotin, a vitamin that encourages healthy nail growth. Broccoli and avocados are rich in vitamins and minerals necessary for healthy nails. Avocados, nuts, and olive oil contain beneficial fats that aid in the absorption of vitamins and minerals, thus supporting nail health.

Foods to Avoid

• High-carb foods: A ketogenic diet limits high-carbohydrate foods which may impact nail health if not balanced with proper nutrition.
• Sugary snacks & beverages: These can cause spikes in blood sugar levels and don't contribute to nail strength or growth.
• Refined grains: Opt for whole grains where possible as refined grains are nutrient-poor.
• Excess dairy: Some ketogenic diets include high amounts of dairy products like cream, however, in excess, it may contribute to imbalances that affect nail health.

Nail health and keto

The state of your nails can be an indicator of your overall health and nutrition. Nails require a variety of vitamins and minerals to stay strong and healthy. A well-formulated ketogenic diet, rich in essential nutrients, may promote strong and healthy nails. However, a drastic dietary change and possible nutritional deficiencies that can occur if not focused on eating nutrient-dense foods may be evidenced by breaking or brittle nails.

The Role of Diet in Nail Health

Diet plays a critical role in maintaining nail health, affecting growth, strength, and texture. Specific nutrients are essential for the upkeep of healthy nails, and the dietary choices one makes can profoundly influence their condition.

Effects of Keto Diet on Nail Health

The ketogenic diet, which emphasizes high-fat, moderate-protein, and low-carbohydrate intake, can have various impacts on nail health. Lower insulin levels, a result of the keto diet, can improve insulin resistance, which is beneficial for individuals with type 2 diabetes. However, the initial phase of adapting to ketosis may lead to decreased muscle mass and reduced energy levels that could indirectly affect nail health.

Nutrients essential for nail health on a keto diet

• Fats: A keto diet rich in healthy fats from sources like nuts, seeds, and avocado supports nail strength.
• Protein: Adequate protein from eggs, fish, and red meat is crucial for nail structure.
• Vitamins and Minerals: A balanced intake of vitamins and minerals is necessary. Options like spinach, broccoli, and cheese provide these nutrients.
• Omega-3 fatty acids: Found in salmon, they promote nail health by reducing inflammation and nourishing nail cells.

Managing Nutrition on a Keto Diet

Individuals following a keto diet can manage their nail health by focusing their nutrition on the following:

• Adequate Electrolytes: To maintain nail health, it's important to ensure sufficient intake of minerals such as calcium and magnesium, which can be found in leafy greens like spinach and seeds.
• Micronutrient-Rich Foods: Including a variety of vegetables and seeds in one's diet can supply the necessary vitamins that support nail health.
• Monitoring Fiber Intake: Although keto reduces carb intake, sources of fiber such as seeds and certain vegetables are still necessary for maintaining overall health, including that of the nails.

Foods to Promote Nail Growth

• Protein-Rich Foods: Protein is essential for the production of keratin, a key component of nails.
• Meats: Including chicken, turkey, and red meats like beef and pork provides high-quality protein.
• Fish: Salmon, tuna, and trout are not only excellent protein sources but are also rich in omega-3 fatty acids, which contribute to nail health.
• Iron-Rich Foods: Iron-deficiency can lead to brittle nails. Spinach and legumes like beans are good plant sources. Red meat and organ meats are potent animal sources.
• Vitamin & Mineral-Rich Foods: Nuts and seeds provide zinc, which supports nail growth. Eggs are a good source of biotin, a vitamin that encourages healthy nail growth. Broccoli and avocados are rich in vitamins and minerals necessary for healthy nails. Avocados, nuts, and olive oil contain beneficial fats that aid in the absorption of vitamins and minerals, thus supporting nail health.

Foods to Avoid for Better Nail Health

• High-Carb Foods: A ketogenic diet limits high-carbohydrate foods, which may impact nail health if not balanced with proper nutrition.
• Sugary Snacks & Beverages: These can cause spikes in blood sugar levels and don't contribute to nail strength or growth.
• Refined Grains: Opt for whole grains where possible as refined grains are nutrient-poor.
• Excess Dairy: Some ketogenic diets include high amounts of dairy products like cream, but in excess, it may contribute to imbalances that affect nail health.

Practical Keto Diet Planning

When planning a practical keto diet, one should focus on incorporating a variety of healthy fats, low-carb vegetables, and quality proteins while considering the timing of meals to support digestion and overall health.

Biotin and other supplements

Biotin, also known as vitamin H or vitamin B7, is an essential supplement for preventing brittle nails. It is well absorbed at a cellular level and aids in rapid cell regeneration, which is a boost for nail health. It is also synonymous with supporting healthy hair and skin.

Biotin deficiency is rare but can lead to nail brittleness and thinning. It is found in eggs, almonds, cheese, and nuts, so if you are eating enough of these foods, you should not need a supplement. However, if you are semi-vegetarian or avoiding eggs, you may need to take a biotin supplement.

Other supplements that can help with nail health include:

• Vitamin A: A spinach omelette with cheese and avocado is a keto-friendly option that provides a healthy serving of vitamin A, which fortifies nails, teeth, and bones.
• Zinc: An adequate amount of zinc can help prevent nail discolouration and stunted nail growth. It is found in red meat, nuts, and flax seeds.
• Folic acid: This is especially important for women of child-bearing age, as it aids in the formation of healthy tissue and provides moisture and nourishment for nails. Avocados and pasture-raised eggs are good sources of folic acid.
• Iron: Iron deficiencies can cause brittle nails, spoon-shaped indentations, or vertical ridges. Dark leafy greens, spinach, legumes, red meat, and organ meats are good sources of iron.
• Fish oil: Eating fatty fish is a way to get omega-3 fatty acids, but if you don't like fish, you can take a fish oil supplement to support nail health.
• Vitamin C: Broken capillaries under nails and hair prone to breakage and brittleness may be a sign of vitamin C deficiency.
• Calcium: Calcium is important for bone health, but it also impacts nail strength. Dairy products like milk and cheese are excellent sources of calcium.
• Magnesium: This mineral assists in protein synthesis and the formation of new nail cells.
• Vitamin B3: A deficiency in vitamin B3 or niacin can cause horizontal lines on the nail, known as Beau's lines. Lean meats can help address this deficiency.
• Vitamin B12: This vitamin is necessary for iron absorption and plays a role in keeping nails strong and preventing discolouration.

Calcium and zinc

Calcium is well-known for its role in bone health, but it is also important for nail health. Without it, your nails will become brittle and weak. Cheese, seeds, yoghurt, and beans are all good sources of calcium.

Zinc is another essential mineral for nail health. A zinc deficiency can cause discolouration and weak tips in nails. Taking zinc supplements can help replenish the cells that directly impact your nail bed. Nutrient-rich foods like red meat, nuts, and flax seeds are excellent sources of zinc.

Frequently asked questions